1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,560 --> 00:00:17,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:17,160 --> 00:00:21,360 Speaker 1: love music. I love all kinds of music. I know 4 00:00:21,560 --> 00:00:23,400 Speaker 1: many people say that, yeah, someone, you know, what's your 5 00:00:23,400 --> 00:00:25,759 Speaker 1: favorite kind of music? I listen everything, and then you 6 00:00:25,800 --> 00:00:28,440 Speaker 1: play something and they go, I hate that, right, that's 7 00:00:28,520 --> 00:00:33,560 Speaker 1: genre I do. I love music. I have been playing 8 00:00:33,640 --> 00:00:38,600 Speaker 1: instruments since I was young. Drums is my primary instrument, 9 00:00:39,240 --> 00:00:42,760 Speaker 1: still play today. Took some time off played in bands, 10 00:00:42,800 --> 00:00:46,520 Speaker 1: though play some guitar. I just love it and I 11 00:00:46,600 --> 00:00:53,920 Speaker 1: love combining it with exercise. But I love playing it. 12 00:00:54,760 --> 00:00:58,760 Speaker 1: I love listening to it. And as today's show will 13 00:00:58,840 --> 00:01:04,360 Speaker 1: show you in a recent study, a meta analysis that 14 00:01:04,400 --> 00:01:08,080 Speaker 1: look back at a bunch of other studies, music in 15 00:01:08,160 --> 00:01:13,160 Speaker 1: our lives can really improve our lives. And that's what 16 00:01:13,240 --> 00:01:16,640 Speaker 1: this show is about. This show is about finding all 17 00:01:16,680 --> 00:01:21,280 Speaker 1: of the myriad ways to improve our lives, and we 18 00:01:21,000 --> 00:01:25,560 Speaker 1: when we start to combine those ways, right. Dozens of 19 00:01:25,760 --> 00:01:30,360 Speaker 1: things throughout the day, and oftentimes they're called little things, 20 00:01:30,400 --> 00:01:35,520 Speaker 1: they're not. I started my day today with well later 21 00:01:35,560 --> 00:01:37,560 Speaker 1: in the day, got up earlier, but one of my 22 00:01:37,600 --> 00:01:40,560 Speaker 1: morning activities was walking the dogs in the woods. As 23 00:01:40,560 --> 00:01:47,160 Speaker 1: I've talked about the biophilia hypothesis, how we are meant 24 00:01:47,200 --> 00:01:49,200 Speaker 1: to be in nature and how being in nature has 25 00:01:50,560 --> 00:01:54,240 Speaker 1: huge impact on our quality of life, and that's super 26 00:01:54,280 --> 00:02:00,640 Speaker 1: important and it's so simple. Yet people torture themselves with 27 00:02:00,680 --> 00:02:05,000 Speaker 1: deprivation diets and exercise they don't like and programs they 28 00:02:05,040 --> 00:02:08,200 Speaker 1: are not going to do for a lifetime. And so 29 00:02:08,680 --> 00:02:14,600 Speaker 1: this study, this show is yet another another example of 30 00:02:14,680 --> 00:02:17,800 Speaker 1: something that we can just add to our repertoire when 31 00:02:17,880 --> 00:02:22,440 Speaker 1: we want to how we want to to improve our 32 00:02:22,480 --> 00:02:26,880 Speaker 1: quality of life. And that goes for in the moment 33 00:02:28,160 --> 00:02:33,360 Speaker 1: as well as in the future, and that's so important, 34 00:02:35,400 --> 00:02:39,799 Speaker 1: and it's essentially free, right, I mean, depending on what 35 00:02:39,840 --> 00:02:42,640 Speaker 1: you're doing and how you are getting your music, if 36 00:02:42,639 --> 00:02:45,040 Speaker 1: you're playing your music, but this also goes for singing. 37 00:02:46,520 --> 00:02:48,320 Speaker 1: So this study is going to talk about a couple 38 00:02:48,400 --> 00:02:53,720 Speaker 1: different ways of consuming or participating in music. Listening to it, 39 00:02:53,840 --> 00:02:57,560 Speaker 1: playing it, we're singing. Those are three of the ways. 40 00:02:58,080 --> 00:03:01,120 Speaker 1: And I love that that it's not just one way, 41 00:03:01,880 --> 00:03:05,440 Speaker 1: and it's a very broad kind of finding and you 42 00:03:05,480 --> 00:03:08,799 Speaker 1: can see the limitations in that. But as I will 43 00:03:08,840 --> 00:03:11,480 Speaker 1: get do in the end, what's the downside? What are 44 00:03:11,480 --> 00:03:15,040 Speaker 1: the side effects? What are the negative side effects of 45 00:03:15,120 --> 00:03:19,560 Speaker 1: doing what I'm going to talk about listening to music, 46 00:03:19,960 --> 00:03:24,960 Speaker 1: performing music, singing quick break. When we get back, I'm 47 00:03:24,960 --> 00:03:27,799 Speaker 1: gonna get right into it. And the study just came 48 00:03:27,840 --> 00:03:36,240 Speaker 1: out March JAMA Journal of the American Medical Association. Association 49 00:03:36,360 --> 00:03:41,120 Speaker 1: of Music Interventions with Health Related Quality of Life, A 50 00:03:41,280 --> 00:03:46,960 Speaker 1: systematic review and meta analysis. All right, awesome fun something 51 00:03:47,120 --> 00:03:51,960 Speaker 1: you can just take in and apply right away. We'll 52 00:03:51,960 --> 00:04:02,240 Speaker 1: be right back and we are back talking about music 53 00:04:02,920 --> 00:04:05,240 Speaker 1: and quality of life. It sounds so simple as I 54 00:04:05,280 --> 00:04:08,920 Speaker 1: was writing the title for the shows like make it 55 00:04:09,000 --> 00:04:12,520 Speaker 1: sex here. No, that's it, music and quality of life. 56 00:04:13,120 --> 00:04:18,040 Speaker 1: I have had music in my house forever as an 57 00:04:18,040 --> 00:04:22,800 Speaker 1: adult with kids. Uh grew up in a crazy family. 58 00:04:23,200 --> 00:04:25,919 Speaker 1: But when I had my own house, it was and 59 00:04:26,000 --> 00:04:29,240 Speaker 1: has been filled with music. From the moment I get 60 00:04:29,320 --> 00:04:32,640 Speaker 1: up to the moment we go to bed, there's always 61 00:04:32,720 --> 00:04:37,279 Speaker 1: music playing. When I get up and get the house 62 00:04:37,320 --> 00:04:40,800 Speaker 1: ready for breakfast and preparing breakfast for the kids, I 63 00:04:40,880 --> 00:04:43,440 Speaker 1: have music playing. So when they come downstairs, there's music, 64 00:04:44,240 --> 00:04:47,039 Speaker 1: and there's different music for different times. Sometimes it's classical, 65 00:04:47,640 --> 00:04:52,719 Speaker 1: sometimes it's rock. It changes, but the house is always 66 00:04:52,760 --> 00:04:55,839 Speaker 1: filled with music, and it changes everything, at least for 67 00:04:55,880 --> 00:05:00,960 Speaker 1: me and has this study shows potentially for everyone in 68 00:05:01,000 --> 00:05:04,720 Speaker 1: certain ways. And when we go on vacation, as we 69 00:05:04,800 --> 00:05:08,159 Speaker 1: just did, I bring a portable speaker, and wherever we 70 00:05:08,200 --> 00:05:11,240 Speaker 1: are in the world as a family, there's music. And 71 00:05:11,279 --> 00:05:15,599 Speaker 1: when I travel for my events, my iron Man's, my ultras, 72 00:05:15,920 --> 00:05:18,960 Speaker 1: my marathons, getting ready to run across the Grand Canyon 73 00:05:19,000 --> 00:05:22,719 Speaker 1: and back again, scaring the heck out of me. But 74 00:05:22,800 --> 00:05:24,760 Speaker 1: I bring the music to help get me in the 75 00:05:24,880 --> 00:05:29,240 Speaker 1: right frame of mind. It is everywhere with me. My dogs, 76 00:05:32,040 --> 00:05:37,120 Speaker 1: two puppies. One of the many ways I trained them, 77 00:05:37,480 --> 00:05:39,560 Speaker 1: and I would argue the reason they are so well 78 00:05:39,600 --> 00:05:45,400 Speaker 1: behaved today is music. They went to bed and still 79 00:05:45,440 --> 00:05:50,600 Speaker 1: do with a speaker behind them playing classical music since 80 00:05:50,640 --> 00:05:54,240 Speaker 1: they were puppies, since we got them barely audible. That's 81 00:05:54,240 --> 00:05:56,440 Speaker 1: how much I believe in the power of music. And 82 00:05:56,480 --> 00:06:00,640 Speaker 1: as someone who's in fitness, I have every way of 83 00:06:00,680 --> 00:06:04,680 Speaker 1: delivering music to myself based on whatever activity I am doing. 84 00:06:05,640 --> 00:06:09,599 Speaker 1: Known to man, one of my favorite things years ago 85 00:06:09,680 --> 00:06:13,400 Speaker 1: that came out We're I'm gonna give the brand name. 86 00:06:13,400 --> 00:06:15,400 Speaker 1: It's changed over time, and they generally go in and 87 00:06:15,440 --> 00:06:21,400 Speaker 1: out like they don't last these products sunglasses with music 88 00:06:21,480 --> 00:06:25,400 Speaker 1: built in. So at first you had these sunglasses with headphones, 89 00:06:25,440 --> 00:06:27,120 Speaker 1: and some of you may know what I'm talking about, 90 00:06:27,160 --> 00:06:31,600 Speaker 1: many of you probably don't. Where there were little headphones 91 00:06:31,640 --> 00:06:35,280 Speaker 1: that came off the frames and you would download music 92 00:06:35,400 --> 00:06:41,040 Speaker 1: right into the frames and then you could run or 93 00:06:41,080 --> 00:06:44,800 Speaker 1: do whatever you were doing, go for hikes. Hesitate to 94 00:06:44,839 --> 00:06:47,360 Speaker 1: say biking because I don't want people biking with music, 95 00:06:48,800 --> 00:06:53,840 Speaker 1: but you could do that too. I would only encourage 96 00:06:53,880 --> 00:06:56,400 Speaker 1: that if you're mountain biking, but even then you want 97 00:06:56,400 --> 00:06:58,039 Speaker 1: to be aware, but I don't want to get in 98 00:06:58,080 --> 00:07:00,520 Speaker 1: the safety side. It takes away from the fun of this. 99 00:07:00,960 --> 00:07:04,919 Speaker 1: So it also goes to swimming. If you've listened to 100 00:07:04,920 --> 00:07:07,280 Speaker 1: prior podcasts or read my books, you know I'm not 101 00:07:07,880 --> 00:07:13,720 Speaker 1: the strongest or biggest fan of swimming. And when they 102 00:07:13,720 --> 00:07:16,920 Speaker 1: came out with a truly amazing iPod shuffle that was 103 00:07:16,960 --> 00:07:20,600 Speaker 1: waterproof and the headphones worked, changed my life for swimming. 104 00:07:23,480 --> 00:07:25,440 Speaker 1: And let me say just once, there are many times, 105 00:07:25,440 --> 00:07:28,520 Speaker 1: by the way that I do all of those things 106 00:07:28,560 --> 00:07:32,520 Speaker 1: without any music, but I like everything else, have the variations. 107 00:07:32,920 --> 00:07:34,800 Speaker 1: The first time I ran across the Grand Canyon, I 108 00:07:34,840 --> 00:07:38,240 Speaker 1: brought headphones I never listened to music. This time I 109 00:07:38,320 --> 00:07:41,160 Speaker 1: might help me in the last couple of miles because 110 00:07:41,200 --> 00:07:44,480 Speaker 1: of everything I've talked about in prior podcasts about music, 111 00:07:45,880 --> 00:07:51,520 Speaker 1: including this one. Music is so powerful, and what I 112 00:07:51,560 --> 00:07:54,200 Speaker 1: love about it too is we have the options, just 113 00:07:54,240 --> 00:07:57,080 Speaker 1: like everything else, whether it comes to cardio or strength 114 00:07:57,440 --> 00:08:02,000 Speaker 1: or nutrition, to find what you like. If I told 115 00:08:02,000 --> 00:08:04,360 Speaker 1: you had to listen to Metallica because that's so powerful, 116 00:08:04,440 --> 00:08:06,920 Speaker 1: Like what's the best music to listen to to? You know, 117 00:08:08,040 --> 00:08:09,720 Speaker 1: to get the best, the most out of your workout. 118 00:08:10,240 --> 00:08:12,800 Speaker 1: That's the same question. And I love all these questions, 119 00:08:13,040 --> 00:08:15,240 Speaker 1: but like the second level questions as I call them, 120 00:08:15,280 --> 00:08:17,360 Speaker 1: like protein, what's the best protein? What's the protein you 121 00:08:17,360 --> 00:08:20,800 Speaker 1: eat consistently? What's the best music? It's music that you enjoy. 122 00:08:21,040 --> 00:08:23,160 Speaker 1: What's the best form of cardio? It's the cardio you 123 00:08:23,240 --> 00:08:25,400 Speaker 1: enjoy and will do every day. So that goes for 124 00:08:25,560 --> 00:08:29,080 Speaker 1: music too. You get to choose and you get to 125 00:08:29,200 --> 00:08:33,280 Speaker 1: change it. And I even like to experiment when I'm 126 00:08:33,320 --> 00:08:36,559 Speaker 1: doing a hard interval workout, let's say on the treadmill 127 00:08:37,120 --> 00:08:41,839 Speaker 1: or stationary bike, it's gonna be angrier, heavier music. If 128 00:08:41,880 --> 00:08:46,800 Speaker 1: I'm going for a long workout, it's gonna be more relaxing, 129 00:08:46,880 --> 00:08:49,400 Speaker 1: sometimes classical, and I play around like looking at my 130 00:08:49,480 --> 00:08:54,760 Speaker 1: heart rate? Is my heart rate affected by the music itself? 131 00:08:56,200 --> 00:08:59,760 Speaker 1: Kind of a study of one, all right, but there 132 00:08:59,840 --> 00:09:05,000 Speaker 1: is such power in music. And when we talk about 133 00:09:05,960 --> 00:09:11,280 Speaker 1: people not enjoying exercise goes right to what this study 134 00:09:11,360 --> 00:09:14,640 Speaker 1: is gonna show. It's not that you don't enjoy exercise, 135 00:09:14,960 --> 00:09:17,880 Speaker 1: that you haven't figured out what you like yet found 136 00:09:17,920 --> 00:09:20,800 Speaker 1: it and you haven't made it more fun using all 137 00:09:20,840 --> 00:09:25,040 Speaker 1: of these tools that you can. I am really kind 138 00:09:25,040 --> 00:09:27,439 Speaker 1: of nervous about running across the Grand can and again, 139 00:09:28,040 --> 00:09:30,840 Speaker 1: and this time I think I will use music. It's 140 00:09:30,880 --> 00:09:35,280 Speaker 1: a different trail, well half a different trail, but I'm 141 00:09:35,320 --> 00:09:39,839 Speaker 1: super excited that it scares me, and I'm soper excited 142 00:09:39,880 --> 00:09:42,200 Speaker 1: to bring music to help me and all the other things. 143 00:09:42,920 --> 00:09:45,240 Speaker 1: You know, this pack. One of the things that scares 144 00:09:45,280 --> 00:09:47,600 Speaker 1: me is how heavy the pack is, but it's filled 145 00:09:47,640 --> 00:09:49,960 Speaker 1: with all of the different things are going to help 146 00:09:50,040 --> 00:09:53,800 Speaker 1: me get across and enjoy it and enjoy it. And 147 00:09:53,960 --> 00:09:57,160 Speaker 1: like I said, I may use the music, I may not. 148 00:09:58,800 --> 00:10:02,400 Speaker 1: I think back to my second Iron Man ever Germany, 149 00:10:04,240 --> 00:10:06,480 Speaker 1: where I wore they don't well, they still have them, 150 00:10:06,480 --> 00:10:07,959 Speaker 1: but they're not as popular as they used to be. 151 00:10:08,000 --> 00:10:10,120 Speaker 1: A fuel belt, you know, a belt that has the bottles. 152 00:10:10,160 --> 00:10:11,920 Speaker 1: They still have to see them in races and stuff, 153 00:10:11,920 --> 00:10:14,520 Speaker 1: but different ways and and you know, different things have 154 00:10:14,600 --> 00:10:16,240 Speaker 1: come along since then. But my point is they were 155 00:10:16,280 --> 00:10:18,840 Speaker 1: filled at the beginning of the race, and I never 156 00:10:18,960 --> 00:10:20,920 Speaker 1: used them, but they were there in case I needed 157 00:10:20,960 --> 00:10:24,440 Speaker 1: to or wanted to. And that goes for all of 158 00:10:24,440 --> 00:10:28,880 Speaker 1: these things I talked about that can help with our exercise, 159 00:10:28,920 --> 00:10:31,520 Speaker 1: our nutrition, and our quality of life. All right, let's 160 00:10:31,520 --> 00:10:36,560 Speaker 1: get right into this study again. March Jama. Association of 161 00:10:36,640 --> 00:10:41,160 Speaker 1: Music interventions with health related quality of Life a systematic 162 00:10:41,200 --> 00:10:44,439 Speaker 1: review and meta analysis. So again they're gonna look back 163 00:10:44,880 --> 00:10:47,280 Speaker 1: at a bunch of studies. That's what a systematic review is. 164 00:10:47,320 --> 00:10:53,160 Speaker 1: In a meta analysis, the abstract is this increasing evidence 165 00:10:53,200 --> 00:10:57,319 Speaker 1: supports the ability of music to broadly promote well being 166 00:10:57,360 --> 00:11:00,800 Speaker 1: in health related quality of life, and of course there's 167 00:11:00,800 --> 00:11:05,880 Speaker 1: an acronym for that, h r q o L. However, 168 00:11:05,880 --> 00:11:09,839 Speaker 1: the magnitude of music's positive association with h r q 169 00:11:10,120 --> 00:11:15,839 Speaker 1: o L is still unclear, particularly relative to established interventions. 170 00:11:16,240 --> 00:11:19,720 Speaker 1: Limning inclusion of music interventions in health policy and care, 171 00:11:21,040 --> 00:11:23,720 Speaker 1: and that sentence, the final sentence part of that sentence 172 00:11:23,760 --> 00:11:26,920 Speaker 1: limiting inclusion of music interventions and health policy and care. 173 00:11:27,120 --> 00:11:29,080 Speaker 1: That drives me a little nuts with all of these studies. 174 00:11:29,720 --> 00:11:31,200 Speaker 1: I mean, I get it. This is that's what studies 175 00:11:31,200 --> 00:11:34,040 Speaker 1: are for. Does it work? How much do you need? 176 00:11:34,320 --> 00:11:37,480 Speaker 1: Where does it work? When does it work? But as 177 00:11:37,520 --> 00:11:40,440 Speaker 1: I will finish this podcast by saying, what's the downside? 178 00:11:40,960 --> 00:11:43,480 Speaker 1: What are the negative side effects? I hear the myriad 179 00:11:44,160 --> 00:11:47,280 Speaker 1: negative side effects on every single commercial. It's like two 180 00:11:47,280 --> 00:11:51,640 Speaker 1: to three minutes now of the side effects. What's the 181 00:11:51,679 --> 00:11:54,319 Speaker 1: negative side effect to music intervention? Why are they not 182 00:11:55,240 --> 00:11:59,400 Speaker 1: prescribing it more? All right? And let me just give 183 00:11:59,440 --> 00:12:02,640 Speaker 1: a quick will give their definition of what health related 184 00:12:02,720 --> 00:12:06,760 Speaker 1: quality of life is. It's a broad concept, capturing and 185 00:12:06,880 --> 00:12:11,640 Speaker 1: individuals or groups perceived physical and mental health over time. 186 00:12:12,880 --> 00:12:16,880 Speaker 1: H r q o L is closely related to and 187 00:12:17,000 --> 00:12:21,520 Speaker 1: frequently used interchangeably with well being. All right, that's problematic 188 00:12:21,559 --> 00:12:26,680 Speaker 1: too if you're hard science type person researcher. It's vague, 189 00:12:28,000 --> 00:12:33,480 Speaker 1: it's hard to study, right, and so these things are 190 00:12:33,880 --> 00:12:39,240 Speaker 1: generally given less attention. And I would argue that's a 191 00:12:39,320 --> 00:12:42,800 Speaker 1: problem in and of itself. All right, So again, meta 192 00:12:42,840 --> 00:12:47,200 Speaker 1: analysis they looked at for this twenty six studies, which 193 00:12:47,240 --> 00:12:51,960 Speaker 1: included seven hundred and seventy nine participants older mean ah 194 00:12:52,720 --> 00:12:55,120 Speaker 1: round sixty plus or minus eleven years. I think it 195 00:12:55,280 --> 00:12:58,760 Speaker 1: was but older, so that that's a factor, right. The 196 00:12:58,880 --> 00:13:02,760 Speaker 1: music interventions included, as I said in the intro, people 197 00:13:02,840 --> 00:13:06,200 Speaker 1: listening to music. That was ten of the studies, music therapy, 198 00:13:06,559 --> 00:13:11,640 Speaker 1: seven studies, singing, eight studies, and gospel music. I love 199 00:13:11,720 --> 00:13:16,240 Speaker 1: that one study. And again, I just love the gospel 200 00:13:16,360 --> 00:13:20,200 Speaker 1: music thing because I have so much. I have thousands 201 00:13:20,200 --> 00:13:24,239 Speaker 1: and thousands and thousands of songs on my you know, playlists, 202 00:13:24,400 --> 00:13:27,800 Speaker 1: and that with streaming services. Forget it from from all 203 00:13:27,840 --> 00:13:31,280 Speaker 1: the years of teaching. I talk group fitness for decades, 204 00:13:32,080 --> 00:13:35,640 Speaker 1: you know, group cycling, boot camps, all that stuff. I 205 00:13:35,679 --> 00:13:40,520 Speaker 1: have every remix of every song you've ever heard for 206 00:13:40,640 --> 00:13:44,000 Speaker 1: thirty minutes, forty minutes. I used to torture classes. I 207 00:13:44,080 --> 00:13:45,600 Speaker 1: used to say, like, hey, if you don't like Prince, 208 00:13:45,640 --> 00:13:47,200 Speaker 1: you might want to leave now, because I have a 209 00:13:47,200 --> 00:13:50,800 Speaker 1: thirty minute remix that that you know, has about fifty 210 00:13:50,840 --> 00:13:54,880 Speaker 1: of his songs. But you know, so many different ways here. 211 00:13:54,880 --> 00:13:57,520 Speaker 1: It's not just one. It's not just listening to music 212 00:13:58,320 --> 00:14:04,360 Speaker 1: all right, and so what was the objective. The objective 213 00:14:04,480 --> 00:14:08,199 Speaker 1: of this study was to synthesize results of studies investigating 214 00:14:08,200 --> 00:14:11,840 Speaker 1: outcomes of music interventions in terms of h r q 215 00:14:12,080 --> 00:14:15,480 Speaker 1: o L health related quality of life as assessed by 216 00:14:15,520 --> 00:14:19,040 Speaker 1: the thirty six and twelve Item Health Survey short forms 217 00:14:19,040 --> 00:14:25,400 Speaker 1: so questionnaire. They actually throughout observational studies and they asked 218 00:14:25,400 --> 00:14:28,760 Speaker 1: people questions, and you know, there was a mental components 219 00:14:28,760 --> 00:14:32,320 Speaker 1: summary of it score and a physical components summary of it. 220 00:14:33,560 --> 00:14:36,560 Speaker 1: These are scores that are both calculated using norm based 221 00:14:36,560 --> 00:14:40,560 Speaker 1: scoring methods. And you're talking about like bodily pain, general 222 00:14:40,560 --> 00:14:45,400 Speaker 1: health vitality, you're talking about mental health scores. So I 223 00:14:45,440 --> 00:14:49,000 Speaker 1: don't want to get into that at all, um because 224 00:14:49,000 --> 00:14:51,520 Speaker 1: it's it's it's somewhat vague. But these were good instruments 225 00:14:51,560 --> 00:14:55,400 Speaker 1: that they used and included in this meta analysis. All right, 226 00:14:55,840 --> 00:15:00,320 Speaker 1: let's just cut to the chase, all right. All of 227 00:15:00,360 --> 00:15:05,880 Speaker 1: these interventions were associated with significant improvements in those mental 228 00:15:05,920 --> 00:15:13,200 Speaker 1: components summary scores and physical components scores. In the subgroup analysis, 229 00:15:13,320 --> 00:15:16,360 Speaker 1: the addition of music to standard treatment for a range 230 00:15:16,400 --> 00:15:23,280 Speaker 1: of conditions was associated also with significant improvements in the 231 00:15:23,320 --> 00:15:28,000 Speaker 1: mental component scores versus standard treatment alone. The effects sizes 232 00:15:28,040 --> 00:15:31,680 Speaker 1: did not vary between music intervention types or doses, and 233 00:15:31,760 --> 00:15:35,400 Speaker 1: no evidence of small study or publication biases was present 234 00:15:35,480 --> 00:15:40,560 Speaker 1: in any analysis and their conclusion. In this systematic review 235 00:15:40,680 --> 00:15:44,920 Speaker 1: and meta analysis, music interventions were associated with clinically meaningful 236 00:15:45,000 --> 00:15:50,320 Speaker 1: improvements in h R q o L. However, substantial individual 237 00:15:50,440 --> 00:15:56,479 Speaker 1: variation in intervention outcomes precluded conclusions regarding optimal music interventions 238 00:15:56,480 --> 00:16:00,680 Speaker 1: and doses for distinct clinical and public hate scenarios public 239 00:16:00,680 --> 00:16:04,440 Speaker 1: health scenarios. So, in other words, like what's the perfect amount, 240 00:16:04,440 --> 00:16:06,720 Speaker 1: what's the least amount of exercise, what's the least amount 241 00:16:06,720 --> 00:16:08,880 Speaker 1: of music, what's the best kind of music? I get it, 242 00:16:09,160 --> 00:16:11,040 Speaker 1: and there will be many more studies done on that, 243 00:16:12,280 --> 00:16:14,520 Speaker 1: but as of right now, I don't care. I personally 244 00:16:14,560 --> 00:16:16,680 Speaker 1: don't care. I know how it affects me, and I 245 00:16:16,720 --> 00:16:21,280 Speaker 1: love also that they say substantial individual variation, of course, 246 00:16:21,360 --> 00:16:31,320 Speaker 1: with everything, with everything, but pretty darn amazing clinically meaningful 247 00:16:31,520 --> 00:16:38,600 Speaker 1: improvements in health related quality of life. I end almost 248 00:16:38,680 --> 00:16:41,440 Speaker 1: every podcast by saying, that's my goal is to help 249 00:16:41,440 --> 00:16:45,400 Speaker 1: you improve your quality of life and the length of it, 250 00:16:46,040 --> 00:16:48,560 Speaker 1: and the quality of it with the length of it. Right, So, 251 00:16:48,600 --> 00:16:50,760 Speaker 1: in other words, at eighty years old. I want you 252 00:16:50,800 --> 00:16:55,400 Speaker 1: to be thriving. And I want to be thriving. And 253 00:16:55,440 --> 00:16:57,440 Speaker 1: that's why I look at all this research and I 254 00:16:57,520 --> 00:17:01,160 Speaker 1: distill it down and and I add the common sense 255 00:17:01,200 --> 00:17:03,480 Speaker 1: in and what are the side effects? And what are 256 00:17:03,520 --> 00:17:07,080 Speaker 1: the costs? And how much time is it gonna take me? 257 00:17:07,119 --> 00:17:09,000 Speaker 1: How much is it gonna cost me? And all of 258 00:17:09,040 --> 00:17:14,280 Speaker 1: those areas time and money, and you go, this makes sense. 259 00:17:15,680 --> 00:17:18,159 Speaker 1: And then to go back to what I said at 260 00:17:18,160 --> 00:17:22,040 Speaker 1: the start as well, when people say they don't enjoy exercise, 261 00:17:23,280 --> 00:17:25,600 Speaker 1: this goes to all those shows I've done on the 262 00:17:25,680 --> 00:17:30,000 Speaker 1: psychology of this. That's why I went back to get 263 00:17:30,040 --> 00:17:33,520 Speaker 1: my masters, and not just exercise science, but the sports psychology, 264 00:17:35,280 --> 00:17:39,840 Speaker 1: and why I just finished another certificate Harvard Extension School 265 00:17:39,920 --> 00:17:45,119 Speaker 1: in human behavior. And so when we take all of 266 00:17:45,160 --> 00:17:49,880 Speaker 1: these things that can help us do what we need 267 00:17:49,920 --> 00:17:55,640 Speaker 1: to do and enjoy it, listen the interesting thing again, 268 00:17:57,560 --> 00:17:59,960 Speaker 1: I love music more than anything else. When I actually 269 00:18:00,240 --> 00:18:03,119 Speaker 1: but not always, as I said, when I walk the dogs, 270 00:18:03,240 --> 00:18:10,720 Speaker 1: nothing nothing, I want to be immersed in nature. I 271 00:18:10,760 --> 00:18:13,359 Speaker 1: want to hear the birds, I want to hear the 272 00:18:13,480 --> 00:18:16,880 Speaker 1: nothingness where I was this morning in the woods, no cars, 273 00:18:16,960 --> 00:18:20,680 Speaker 1: no anything, the occasional person, and usually if I see 274 00:18:20,720 --> 00:18:22,600 Speaker 1: that person off in the distance, I will take a 275 00:18:22,600 --> 00:18:26,320 Speaker 1: different trail because I just want complete silence for as 276 00:18:26,359 --> 00:18:30,439 Speaker 1: long as I can. And so it's not that all 277 00:18:30,560 --> 00:18:33,440 Speaker 1: or nothing proposition we hear all the time that you 278 00:18:33,520 --> 00:18:36,639 Speaker 1: have to do it this way. Watched another social media 279 00:18:36,720 --> 00:18:40,199 Speaker 1: person who said, you know, don't do this exercise. No, 280 00:18:40,720 --> 00:18:43,120 Speaker 1: it's an exercise that I don't like. But I would 281 00:18:43,160 --> 00:18:45,560 Speaker 1: say don't do it. I say, I'm not going to 282 00:18:45,640 --> 00:18:51,000 Speaker 1: do it frequently. And so when you take all of 283 00:18:51,040 --> 00:18:53,560 Speaker 1: these things in combination, all of these things that we 284 00:18:53,600 --> 00:18:58,000 Speaker 1: consider small, or people consider small, I don't, that's where 285 00:18:58,000 --> 00:19:02,080 Speaker 1: the power comes from. That's where the health behavior change 286 00:19:02,160 --> 00:19:07,359 Speaker 1: over time and forever as something you are going to 287 00:19:07,400 --> 00:19:14,359 Speaker 1: do forever comes from. You find what you enjoy. You 288 00:19:14,400 --> 00:19:17,240 Speaker 1: take this science and you apply it to your own 289 00:19:17,320 --> 00:19:25,000 Speaker 1: life so that you can what do that new acronym 290 00:19:25,000 --> 00:19:27,679 Speaker 1: probably for you h r q o L health related 291 00:19:27,720 --> 00:19:32,600 Speaker 1: quality of life. And I encourage you as I do 292 00:19:32,760 --> 00:19:37,679 Speaker 1: if you're not doing it already at music to so 293 00:19:37,800 --> 00:19:43,040 Speaker 1: many other aspects of your life, not just exercise makes 294 00:19:43,080 --> 00:19:46,840 Speaker 1: a huge difference. And that's what the research is showing 295 00:19:48,240 --> 00:19:50,240 Speaker 1: and what I'm doing with my family in the morning 296 00:19:50,320 --> 00:19:55,520 Speaker 1: is I'm combining so many different things, the healthy breakfast 297 00:19:55,800 --> 00:19:58,160 Speaker 1: with the music, and I want to set the tone 298 00:19:58,200 --> 00:20:00,960 Speaker 1: for the day. That's my goal with my kids and 299 00:20:01,040 --> 00:20:05,320 Speaker 1: my family is to start the day to frontload it 300 00:20:05,400 --> 00:20:12,720 Speaker 1: as best as possible psychologically and physiologically, huge, healthy breakfast, 301 00:20:13,119 --> 00:20:19,640 Speaker 1: positive music, sending them out ready for the day, fueled 302 00:20:19,720 --> 00:20:25,880 Speaker 1: up physically and mentally. All right, we'll be right back, 303 00:20:36,200 --> 00:20:39,639 Speaker 1: and we are back talking about music and quality of life. 304 00:20:40,680 --> 00:20:42,440 Speaker 1: Let me finish up by saying, you know, people ask 305 00:20:42,480 --> 00:20:46,359 Speaker 1: me about supplements things like that, and sure, lots of 306 00:20:46,400 --> 00:20:49,960 Speaker 1: supplements that we can and should add potentially to our 307 00:20:50,520 --> 00:20:54,760 Speaker 1: healthy eating patterns and diets once we have those established. 308 00:20:55,520 --> 00:20:59,040 Speaker 1: But we know that there's really no downside to the 309 00:20:59,119 --> 00:21:04,520 Speaker 1: music right, only side, only upside. And so when you 310 00:21:04,680 --> 00:21:08,480 Speaker 1: start to take all of these things, the breakfast, the music, 311 00:21:08,600 --> 00:21:13,439 Speaker 1: the positive thinking, the getting outside in nature, all of 312 00:21:13,480 --> 00:21:18,280 Speaker 1: these seemingly small things, this is where there is no deprivation, 313 00:21:18,520 --> 00:21:23,720 Speaker 1: there is no struggle. It's just a process. And remember 314 00:21:23,760 --> 00:21:25,840 Speaker 1: the show if you haven't heard or listened to that 315 00:21:25,880 --> 00:21:31,800 Speaker 1: I did on Association versus disassociation. You know, most people 316 00:21:31,840 --> 00:21:36,560 Speaker 1: want to dissociate during exercise, and that's okay. Top athletes 317 00:21:36,600 --> 00:21:39,480 Speaker 1: can't afford to, which is why generally don't see them. 318 00:21:39,520 --> 00:21:44,520 Speaker 1: Like top marathoners. Wearing and headphones also illegal for safety reasons, 319 00:21:44,560 --> 00:21:47,800 Speaker 1: but they need to monitor their bodies. So we do 320 00:21:47,840 --> 00:21:51,000 Speaker 1: what we need to do to enjoy it, to do 321 00:21:51,040 --> 00:21:53,560 Speaker 1: it frequently, to get the most out of it. And 322 00:21:53,600 --> 00:21:57,600 Speaker 1: this is yet another study that says, hey, music is important. 323 00:21:57,800 --> 00:22:02,000 Speaker 1: Music can to abuse the word, literally improve your quality 324 00:22:02,000 --> 00:22:07,639 Speaker 1: of life. And there you go. My first Boston Marathon nineteen, 325 00:22:09,720 --> 00:22:14,879 Speaker 1: brand new sports walkman who's old enough, huge yellow cassette 326 00:22:16,359 --> 00:22:19,760 Speaker 1: started the race with it. I still remember. I can't 327 00:22:19,760 --> 00:22:21,879 Speaker 1: remember people I met a week ago, but I can 328 00:22:21,960 --> 00:22:25,280 Speaker 1: remember the first song that was on when the gun 329 00:22:25,359 --> 00:22:30,520 Speaker 1: went off, Living Color, Cult of Personality, and that like 330 00:22:30,720 --> 00:22:36,080 Speaker 1: three pound walkman. I was so heavy that like at 331 00:22:36,119 --> 00:22:39,919 Speaker 1: mile eight, I saw ten year old kid at the 332 00:22:39,960 --> 00:22:42,439 Speaker 1: side of the road cheering everyone on. I ran up 333 00:22:42,440 --> 00:22:45,800 Speaker 1: to him and said, hey, you want a walkman, and 334 00:22:45,840 --> 00:22:47,680 Speaker 1: I gave it to him because there was no way 335 00:22:48,119 --> 00:22:50,280 Speaker 1: I was carrying it the rest of the way. And 336 00:22:50,400 --> 00:22:53,600 Speaker 1: that made it much harder. That made it much harder, 337 00:22:54,320 --> 00:22:57,240 Speaker 1: and so all of you twenty somethings who now have 338 00:22:57,920 --> 00:23:00,560 Speaker 1: the cordless headphones and the iPod. I don't even make 339 00:23:00,520 --> 00:23:03,159 Speaker 1: eybut shuffles anymore. I don't think but your phone and 340 00:23:03,200 --> 00:23:06,040 Speaker 1: the delivery. And I actually now have my watch. I 341 00:23:06,080 --> 00:23:09,160 Speaker 1: have a watch. Crazy bought this watch because I could 342 00:23:09,160 --> 00:23:11,880 Speaker 1: store music on it. Are you kidding me? Don't even 343 00:23:11,920 --> 00:23:13,840 Speaker 1: have to bring my phone, which is awesome because I 344 00:23:13,840 --> 00:23:18,399 Speaker 1: don't want that distraction oftentimes. But there you go. Use 345 00:23:18,520 --> 00:23:22,760 Speaker 1: music to improve your quality of life, fill your house, 346 00:23:23,320 --> 00:23:29,679 Speaker 1: fill your head with happy, motivating music that you like. 347 00:23:31,000 --> 00:23:34,320 Speaker 1: All right, that's it. Do you want to reach out? 348 00:23:34,480 --> 00:23:36,840 Speaker 1: Love to hear from you. Tom h Fit is Instagram 349 00:23:36,880 --> 00:23:39,679 Speaker 1: and Twitter. You can direct message with me right through there. 350 00:23:39,680 --> 00:23:41,719 Speaker 1: I love to hear from you, Tom h Fit. Please 351 00:23:42,040 --> 00:23:45,399 Speaker 1: follow the show, subscribe, whatever you can do based on 352 00:23:45,440 --> 00:23:48,680 Speaker 1: how you listen to the show. Greatly appreciated. You can 353 00:23:48,680 --> 00:23:52,640 Speaker 1: also go to Fitness Disrupted dot com. Email me through 354 00:23:52,960 --> 00:23:56,600 Speaker 1: the site. My most recent book is The Micro Workout Plan. 355 00:23:57,600 --> 00:24:00,840 Speaker 1: Thank you for buying that. I greatly apreciate reviews of 356 00:24:00,880 --> 00:24:03,760 Speaker 1: that on Amazon as well. It's time to ask for 357 00:24:04,080 --> 00:24:06,520 Speaker 1: little favors and stuff, but that really helps authors. So 358 00:24:06,560 --> 00:24:07,840 Speaker 1: if you have a couple of minutes and you read 359 00:24:07,840 --> 00:24:11,920 Speaker 1: the book and you like it super greatly appreciated. Remember, 360 00:24:13,000 --> 00:24:15,640 Speaker 1: I have the greatest job in the world helping all 361 00:24:15,680 --> 00:24:20,800 Speaker 1: of us with our best lives because we control three things, 362 00:24:21,800 --> 00:24:24,520 Speaker 1: how much we move, what we put into our mouths, 363 00:24:24,960 --> 00:24:27,720 Speaker 1: and our state of mind. And now you know one 364 00:24:27,760 --> 00:24:31,240 Speaker 1: of the ways to improve that state of mind, just 365 00:24:31,280 --> 00:24:36,200 Speaker 1: do music. I am Tom Holland that this is Fitness Disrupted. 366 00:24:36,520 --> 00:24:43,199 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 367 00:24:43,359 --> 00:24:46,880 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 368 00:24:46,920 --> 00:24:50,280 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 369 00:24:50,320 --> 00:24:51,719 Speaker 1: listen to your favorite shows.